• Post Type: Backblast
  • When: 09/26/2019
  • AO: Folsom
  • QIC: Montross
  • FNG's:
  • PAX: Bedpan, Tater Hole, Volt, Stogie

It is Thursday and I felt the need to focus on muscle work today. After fartsacking Tuesday, I felt like I needed to get in some chest and arm work. 5 men posted at Folsom this morning for some circuit work.

Warmup: SSH 10 IC, Cotton Pickers 10 IC, Toy Soldiers 10 IC

Thang:

Mosey to the lower shelter because we will need picnic tables.

2 Sets
Decline Merkins 10 IC
LBCs 15 IC
Low Squats 10
Lap around parking lot

3 Sets
Planche Merkins 15 OYO
American Hammers 15 IC
Bench Jumps 10 OYO

Quick mosey over to the turd shack by the pond for some walls.

2 Sets
Hip Slappers 10 IC
Big Boys 10 OYO
Dirty Hook Ups 10 IC (for my M)
Big Boys 10 OYO

2 sets
Australian Pull Ups 10 OYO
Dive Bombers 10
Dips 10 IC

For good measure, one extra set of Australian Pull Ups

Mary:
LBCs 15 IC
Boat-Canoes
SSH – 22 IC

Pledge

Time!

COT – prayers for Ratchet, our kids, Montross’s M and her cougar beach trip. YHC took us out in prayer.

Roadie with the Q Saturday! Come out and get in some work before the JJ 5k!

Special shoutout to Bedpan! I was having trouble keeping up with him running around the parking lot. In case you haven’t noticed, BP has really taken his fitness up a notch this summer!!!